Catapult Circuit Mile
Workout Date:
09/20/2022QIC:
O'Douls (QIC/AOQIC)PAX:
Sunshine, Sideout, Judge Judy, Flatliner, Tandem, Crop DusterThe Thang:
Condition- low 70s and slightly sticky
My once- a-month substitute Q as AOQ was off to another good start this morning with 6 other PAX- Flatliner and Sideout biking it in from down CF Blvd, JJ and Sunshine waiting and stretching out before I planted the flag, and CropDuster and Tandem coming in hot on two wheels just before one minute warning.
Mission and Disclaimer was given.
COP
20- Hairy Rockettes IC
20- IWs IC
Mosey to Cross
20 HBs IC
15 Willie May Hayes IC
Mosey to Outside Baseball field corner
20- Shoulder Taps IC
15- Plank Jacks IC
Mosey to corner by couple pile
15- Chinooks IC
15-Chinooks IR IC
15 BACs IC
15 BACs IR IC
The Thang
PAX grabbed coupons and circled up at COP. I instructed PAX that we would do the following set of circuit exercises (4 rounds) at their own pace OYO:
15 Merkins
20 OHPs
25 2ct Flutters
30 Squats
Mosey around entire AO (sort of like burpee mile) OR around church OR to cross and back- MODIFY AS necessary after each set. I’m proud of the effort and fitness level improvement of all these PAX who posted today. They all killed it!
Once all 4 rounds were completed, YHC called 20 curls IC
Return coupons
COT
MARY
15 Outlaws YHC
15 Iron Maiden Crosses IC- JJ
20- Big Boys OYO- Sunshine
15- Plank Leg Raises? (don’t really have a name for them) IC- Side Out
Time
Count-o-Rama
Name-o-Rama
Announcements- 9/23 for Freed-to-Bleed- we need numbers as sign-ups have been low so far; 10/1 Jacob Hancher Memorial 5K tentatively in WWP community at 7am; Sunshine discussed upcoming Turkey Trot in Plantation Lakes, Sideout discussed Volleyball tourney at the beach on 10/1.
I prayed us out- God is Good as Sideout’s daughter is doing better with life after college and bless all of the PAX families.
As always, it’s an honor to lead these #HIM. Strong work gents!
Aye/Cheers